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Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
Beaumont Sinclair - CF Level 1
Lisa Neufeld - Full time coach

CrossFit 306

One More Rep by 306 Team Edition
CrossFit Group Class
6 week transformation challenge
Online Coaching - #JCAINTRAINED
306 Ruck Club
Weightlifting programs
High Performance Teen Program
Youth and Junior Weightlifting
Schedule
Pricing
Jason Cain - Athletic Director
Rebecca Winterhalt - Marketing Director
Nick Korchinski- NCCP Level 2 Weightlifting Coach
Jack Nash - NCCP Level 2 Weightlifting Coach
Daisy Hart - Gymnastic Canada NCCP Level 3
Kathee Le Korchinski - CF Level 2
Melanie Sunderland - CF Level 1
Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
Brett Seguin - CF Level 1
Angela Cullen - CF Level 1
Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
Beaumont Sinclair - CF Level 1
Lisa Neufeld - Full time coach
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June 14, 2023
Jason Cain

All the upper body

June 14, 2023
Jason Cain

A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes

x3


B: Push press 
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%


C: Strict Press 
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6


D: EMOM x 10 10 strict chest to deck push ups E: 4 x15 DB bicep curls

June 14, 2023
Jason Cain

Jason Cain

Final touches on the weekend
Looking forward to the weekend

Today's Workout (WOD):

Featured
Oct 17, 2025
At least it gets easier
Oct 17, 2025

Every 6 mins x 5

Round 1 start with:

90 DU

9 Ring MU

45 DB snatch 50/35

Every Round after round 1 reduce the total reps by:

10 DU, 1 MU, and 10 Snatches

*Therefore you will end with 50DU 5 RMU 5 Snatches On the final round

Oct 17, 2025

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